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assault bike

Monday, October 8

CrossFit  Gymnastics Skill: hollow/arch holds A. alt. tabata hollow/arch on floor :20onx:10offx8 (4 min) B. Toes-bar progression/skill WOD: AMRAP 8 min ascending ladder: Bike 2...
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Friday 7/26

CrossFit: The Beach 2014′ *sub rowing for swimming; 50 kettlebell thrusters (35/26lb.) 30 burpees Swim 500 yards/ Row 2,000m 30 burpees 50 kettlebell thrusters (35/26lb.)...
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Monday 7/16

CrossFit: 3 rounds for time of: 25 deadlifts Bike 1,000 meters Longevity: 3 rounds for time: 20 KB deadlifts Bike meters Quickfit: Every 6 minutes,...
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Thursday 7/12

The 4:15pm CrossFit class working on their gymnastics skills of ring support holds and ring support bottoms with Coach Shaun.   CrossFit: gymnastics/ skill/ asymmetry...
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Tuesday 6/26

CrossFit: Team Workout AMRAP 15min: Teams of 3, performed relay style: 50′ Sled Push (25 down, 25 back) each 1 rope climb (each) 10 box...
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Monday 6/25

  CrossFit: strength Treat this as an E2min x 14min. Push Press 3-3-3-3-3-3-3 reps Longevity: 1/3 CF total: 3. Deadlift Quickfit: 21-15-9 cals: rower assault...
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Wednesday 6/13

CrossFit: E3Minx30 min (10 sets): Assault Bike 600 meters *reduce the total number of rounds if pace falls drastically, but most will not need to...
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Tuesday 5/15

The 5:45pm class giving it their all on the assault bike tonight!   CrossFit: 30 min EMOM (6 sets of): Min 1: Assault Bike Calories...
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Thursday 4/19

CrossFit: Teams of 3: for max reps 5 min: assault bike cals 5 min: DB shoulder-OH 5 min: box jump overs QuickFit: 4 rounds: 400...
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Monday 4/2

CrossFit: Skill: Kipping Handstand Pushup A. Seated DB strict presses 3 sets x 5 reps- As heavy as possible B. Alternating tabata 20 on x...
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